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Workout Summary
Download WorkoutWorkout Description
Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.
- They clearly work in promoting muscle growth.
- They’ve been promoted by some of the industry’s top athletes.
- Who doesn’t like a good pump?
But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
Enjoy!
The M-F Workout Routine
The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.
Monday: Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 6 |
| 2. Lat Pull Down | 4 | 8-12 |
| 3. Dumbbell Row | 4 | 8-12 |
| 4. Hammer Strength Machine Row | 4 | 10 |
| 5. One Arm Cable Row | 3 | 12 |
| 6. Straight Arm Cable Pull Down | 2 | 15 |
Tuesday: Chest & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Bench Press | 4 | 6 |
| 2. Decline Bench Press | 4 | 8-12 |
| 3. Machine Bench Press | 3 | 6-12 |
| 4. Machine Fly | 3 | 12-15 |
| 5. Push Ups | 3 | Failure |
| 6. Machine Crunch | 3 | 15 |
| 7. Hanging Leg Raise | 3 | 12-15 |
Wednesday: Legs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Back Squat | 5 | 6 |
| 2. Romanian Deadlift | 4 | 8-12 |
| 3. Leg Press | 3 | 10-15 |
| 4. Leg Curl | 3 | 12-15 |
| 5. Walking Lunge | 3 | 15 Each |
| 6. Smith Machine Calf Raise | 4 | 20 |
Thursday: Shoulders & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Military Press | 4 | 6 |
| 2. Lateral Raise | 4 | 8-12 |
| 3. Reverse Machine Fly | 4 | 8-12 |
| 4. Machine Shoulder Press | 3 | 6-10 |
| 5. Barbell Shrugs | 4 | 15 |
| 6. Decline Sit Up | 3 | 15 |
| 7. Barbell Roll Out | 3 | 12 |
Friday: Arms Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. EZ Bar Curl | 4 | 8-12 |
| 2. EZ Bar Skullcrusher | 4 | 8-12 |
| 3. Spider Curl | 4 | 8-12 |
| 4. Tricep Dip | 4 | 8-12 |
| 5. Cable Hammer Curl | 4 | 8-12 |
| 6. Cable Overhead Tricep Extension | 4 | 8-12 |
M-F Workout Routine Summary
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.
If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.
20 Comments+ Post Comment
Hey Josh I'm just starting out the have limited free weights wondering what kind of routine I should do I don't have money to go to the gym so any suggestions would be appreciated
Hi Michael,
You might enjoy one of these workouts: https://www.muscleandstrength.com/workouts/home
Can I do a trap bar deadlift instead of a conventional deadlift for Back day with it being less straining on my lower back? Will a trap bar deadlift still work the back the same way or should I choose a different exercise? I want to stay away from conventional deadlifts.
Hi Ryan,
Yes, you can sub in trap bar deadlifts or any variations that feel more comfortable for you to perform for any of these exercises.
This is a brilliant routine. I haven't trained for quite a while and usually end up unable to move after the first session! It's a great combination of exercises I've actually heard of and a decent mix of rep ranges. Thanks.
Deadlifts 4 sets of 6. Do you go straight to heavy for 6 or warmup or light 6 and then build up ? Set scheme
Hi Kendall,
Personally, I'd ramp the weight up. But you can do whichever you feel is best for your body.
Hey Josh, heading into my 40's the bro split looks more appealing to me for the exact reasons you mentioned. But I've been following split that hit each muscle every 4-5 days. For myself hitting 3 or not muscles per workout is quite draining...
But all I ever read is how they are so ineffective for building muscle because muscles recover within 48 hours? Honestly I haven't seen any significant gains from higher frequency but I try to follow the research.
if I was going to start these types of routines is there a specific set range per muscle group I should be shooting for since we're only hitting it once per week?
Thanks!
Hi Nick,
In my experience, the difference in size gains is minimal at best between all the different types of programming. From a strength standpoint, I've had better luck with upper/lower programming. You also have to consider that by the time you hit 40, your recovery from workouts will take longer.
I don't think there's anything wrong with the bro split. It's fun and enjoyable and still gets you into the gym consistently. And those things aren't taken into consideration when scientific experiments are performed.
Aim to get anywhere between 12-20 sets per muscle group in depending on your recovery level and the intensity you use.
Hope this helps!
Josh, looking forward to starting this routine In January when I finish the current routine I'm doing. What should be my target weights to start? 80% of max then work up as strength increases?
Thanks for the great work you're all doing at M&S. It's an invaluable resource!
Hi Gregg,
Awesome man! Good luck! Yes, 75-85% will work nicely with this program.
Is each muscle group once a week enogut to maximize mass gains?
Hi Normantas,
Some view upper/lower splits and push/pull/legs splits more beneficial - this program was written for those who enjoy body part splits.
Feel free to snag on of those other styles here:
https://www.muscleandstrength.com/workouts/phul-workout
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-mea...
Hi, silly question, but do you finish all sets of each exercise before moving on to the next exercise? Or do one set of each exercise and then repeat?
Thanks in advance!
Hi Scott,
Yes, that is correct.
Hope this helps!
Hey, I noticed the reply to your question from Josh wasn't overly clear. He gave a "yes" answer to a question with two options.
You would complete all sets of a specific exercise, then move onto the next exercise.
Can i add hack squats?
Hi Dan,
Yea, you can - but I'd recommend subbing them in for the leg press. The addition might be a bit much for one training day (at least in my opinion).
Hope this helps!
How does this hit each muscle group 2x a week? The only part I see repeated is abs.
Hi Sabrina,
No, this is a body part split. We do have plenty of workouts that do hit each muscle group 2xs per week though. Check out some of my favs here:
https://www.muscleandstrength.com/workouts/phul-workout
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-mea...
https://www.muscleandstrength.com/workouts/12-week-fat-destroyer
Hope this helps!